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Bored of your gym routine? Arms stop growing? Try the 10in30

Build big bad biceps and trump truly tremendous triceps! Take a break from dumbbells, leave the barbell at the gym, forget cables and curl machines. You’re going to use something that weighs WAY MORE:

YOUR BIG OLE SELF!

You’ll be using your own bodyweight to blast the heck out of your upper arms and get a pump like no other. That’s because you’ll do dropsets of both bicep curls and tricep extensions with more weight than you normally curl and press with your triceps. How are you going to do that, you ask?

Your lats are going to help out a bit in order to allow your biceps and triceps to lift more weight, namely YOUR bodyweight. That’s right, the lats will assist both the biceps during curls and the triceps during extensions. In fact, you will see some swelling on your lats as well.

So that you don’t have to lower the handles for triceps after you do curls like I did, (tri’s are stronger than bi’s) just keep the handles at the same height for both sets but be sure to start really low so that your triceps get a damn good workout in the first few sets. It might be too hard for your bicep curls, so use more of a rowing motion, putting your back into it and bringing your elbows back behind you a bit. Don’t row too much, only as much as you need to finish your 6 reps. Cool?

“So how many reps? How many sets? Alternating? Back to back? What will I do???”

HERE’S WHAT YOU’LL DO, BIFF!

If you are already a premium member, simply go to the premium Workout of the Week 666 page. If you haven’t chosen your user name, check your email for the 10in30 Welcome message with the subscribers only link to choose a username. Once you choose your username, you’ll have access to 10in30 Premium like this workout, charts, and the member forum where you can ask questions and connect with others doing the same workouts.

Why do I recommend the Jungle Gym vs the TRX suspensions system? Because it costs only $50 compared to $100 or more. See THIS PAGE for my writeup on the many exercises you can do with it.

I received my Arm Blaster today. Perfect, because I’m planning on doing Curls around 3 times a week (as well as triceps). If you haven’t tried one, it’s worth getting because it isolates the biceps when doing standing curls. You can actually feel the biceps doing all of the work and you can see it as well. It’s not a bad idea to work out in front of a mirror so you can check your form. And, the instant pump you’re getting in your upper arms will encourage you too! Just remember to exhale on the way up, and inhale as the weight comes down. Don’t hold your breath!

I did them like this dude in the pic by using the EZ bar, except I used the close grip instead of the wider like he’s doing. (Arnold rules) A good way to really see your arms expanding is to do Super Sets using the EZ barbell curls with heavy weight (6-8 reps), then immediately grab smaller dumbbells and do another 6-8 while still wearing the Arm Blaster but this time either switch to hammer curls or straight-up curls slightly out to the sides, then finish your super set with seated concentration curls (no blaster for this one). You’d then immediately follow this with a 3-exercise super set of triceps, like rope pushdowns, barbell over head extensions, and face crushers. Remember to use lower weight for each subsequent exercise so you still do 6+ reps. 10-12 is ok too with the 2nd or 3rd sets, but you should keep the first one real heavy.

And, the Blaster is fantastic for Reverse and Forearm curls. Again, the isolation factor plays a big role. You can combine these two exercises in one, btw, just make sure you don’t use too much weight because the forearm muscles are really easy to strain. Mine is actually strained right now. I was doing Forearm curls using THIS Awesome Forearm Curling Device and went too heavy so now I get slight pain every time I use my right forearm for lifting heavier stuff. It’s been two weeks. Must remember to use Tiger Balm ’til the pain goes away.

To develop your forearms, this works really well (it’s what I use):

Aim for being able to roll it all the way up, then back down in a slow, controlled manner. Your forearms should burn by the time you’re almost done rolling it back down and it should be difficult to finish, especially in the 2nd, or 3rd set. Do 3 sets often. I do them while watching tv on random days.

While driving, I use THESE HAND GRIPS because I tried almost all of them, returned a few, and actually purchased these a second time after the first ones finally broke.

I found that these offer the most resistance for regular consumer grips and are ergonomically designed so that you don’t quit because of the pressure or pain in your palm. There are other specialty grips that offer a ton of resistance, but they’re 3X more expensive, which is why I’m going with these.

I do NOT recommend these grips:
I’ve tried them all and prefer the Harbinger grips. I used to use the basic ones at the end but they don’t offer enough resistance and the hard plastic will make your hand give out due to pain, before your grip strength does. The first three are adjustable, but pretty-much suck. I tried the first ones at the store, and they are probably great for girls or young kids. Much too weak. Same for the third, Altus grips. The second, seemed promising, so I bought it and realized that the first two resistance bands are useless, as they are too weak. So, I only used the heaviest band which is pretty good, BUT, the design sucks badly. It’s completely NOT ergonomic. The hard plastic of the grip is too pointy and feels like it’s being pressed into your palm making it even more painful than the original basic ones. I returned this one.